Hangin' Loose

Well this is the first speed workout that I have done in a long time. Felt pretty good. I decided to take the times from my half on Sat and make that my goal pace for Ogden. So I will be shooting for 3:30 at Ogden again. And I might change it after running Spectrum 10k here in 2 months. So tonights workout called for 10-20 mins warm up 3 1mile repeats @ 6:40 with 1 min recovery. Then 10 min cooldown.

Mile 1-2 9:15 pace with 2nd mile with 5 strides up to 6:40 pace.

Mile 3-6 6:40 pace with the 1 min recovery at 10 min pace.

Last mile was the toughest. But got her done.

TT 50:40

Later I went and played bball for 2 hrs. Legs felt fine for the most part. And was still running up and down the court the whole time. Got a bunch of fast breaks. And the shots are starting to hit finally.:)

Played some hoop tonight.  A lot of people again tonight (20+).  So didn't get as much play time.  Stayed only for 1 hr and half.  And only played in 3 games that we lost all 3.  Positive note was my shots are really starting to go down.

Missed my run tonight.  Had the girls and cub scout training.  Yet on a positive note.  My brother that I was trying to get into running.  Is out in Hawaii and really picked up on his running now.  He says he is running 6 days a week 5 miles.  And ran  5.25 miles in just over 32:25.  Which is a great improvement from the 10-11 min miles we were doing.   So he is running on the beachs and around some cool parks he says.  I am really happy for him.  And glad that we gave him some running gear.:)

Played Bball this morning at 7am.  Game was close but we lost in the end by 7.  And later after a quick nap at 10 am went for my long run of 13 mins goal was 8:30 pace.  Felt pretty good for the most part.  But started to feel fatigue around 11.  And saw Kelli and Teena just around mile 9.

Mile 1 8:24

Mile 2 8:15

Mile 3 8:25

Mile 4 8:18

Mile 5 8:20

Mile 6 8:24

Mile 7 8:22

Mile 8 8:30

Mile 9 8:20

Mile 10 8:21

Mile 11 8:28

Mile 12 8:39

Mile 13 7:47

TT 1:48:41 AP 8:22